Workout Log – Heavy Lower Body Workout

I am trying out adding in some heavy lifting days intermingled with the whole body bodyweight exercise days. I am getting these workouts from Eric Cressey’s book “Maximum Strength” [Amazon, Fishpond].

I am also trying out logging the workouts using the JEFIT(web) Android (app). So far it seems pretty awesome. Almost every exercise you want is preloaded. Very quick and easy to create routines, workouts in that routine (add exercises, customise reps/weights/rest). Also very speedy entering in the logs as you go, with integrated rest timer between sets, and supersetting available (haven’t tried that yet).

Exercise Name Weight (kg) x Reps [sets,]
 Barbell Squat To A Bench 90.0×4, 100.0×4, 110.0×4, 110.0×4, 110.0×2
 Barbell Deadlift 70.0×2, 70.0×2, 70.0×2, 80.0×2, 80.0×2, 80.0×2, 80.0×2, 80.0×2
 Dumbbell Walking Lunges 25.0×8, 20.0×8, 20.0×8, 20.0×8
 Reverse Crunch 12, 12, 12
 Prone bridge 30sec, 30sec, 45 sec

Pretty good workout, feeling the legs a bit right now!

Workout Log (Spartan 350 odd…)

Today’s workout continues the high-intensity circuit workouts. I tried to keep to 1:30 to 2 minutes rest. The workout was broken into 5 circuits of 6 exercises each and went as follows. See my previous workout post for more details:

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Workout Log (Spartan 300 style)

This is the first of my posts resurrecting the workout log. I now have more motivation as I have signed up for a Tough Mudder event that will take place in Fed 2013. Our team name is “99 Problems But Mud Ain’t One” (nice one Doug).

Today’s workout was aimed at “taking it up a notch” in intensity. So this is the sort of workout I have been doing, but this time I made sure it added up to a Spartan 300 type workout and I watched the rest times a bit more closely (although I don’t carry a watch or my phone when I workout, but today there were some people doint cross fit style stuff with a trainer, so I used them for timing). Anyway I tried to keep to 1:30 to 2 minutes rest. The workout was broken into 5 circuits of 6 exercises each and went as follows.

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Spartacus 600

I’m going to start documenting fitness related activities as well as all the other miscellany. Not too worried about staying on topic frankly. So here is the first one.

I’ve been training with a personal trainer for the last 6 months, not super fit yet but I do feel a bit like superman compared to where I was, not a comment on how fit I am now, just how unfit I was then.

On Monday I attempted what he called the Spartacus 600. Which in short consists of doing 100 each of the following exercises:

  • Squat (body weight only)
  • Pushups
  • Box Jumps (20” or so, didn’t measure – I think six of those plastic risers)
  • Chin ups  (wide grip)
  • Dips
  • Burpees ( full – including jump at end)

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